Ultra Processed Foods, Diabetes, and Taking Back Control

“Two foods can have the same macros and completely different effects—because of processing.”

Today we’re unpacking ultra processed foods. You’ve heard the term. But what is it, really? Why do processed foods matter so much for cravings, insulin resistance, and blood sugar? And how do you spot them in real life?

No shame here. If you’ve felt out of control around food, you’re not broken. You’re living in a food system engineered to overpower your biology. Let’s make it simple, clear, and doable.

What are ultra processed foods?

We use the NOVA classification, a global framework from public health researchers in Brazil. It groups foods by how much they’re processed—not just by carbs, fat, or protein.

Group 1: Unprocessed or minimally processed

• Real foods in natural form or with basic prep: fresh/frozen veggies and fruit, eggs, beans, lentils, plain meat or fish, whole grains, milk, plain yogurt.

Group 2: Processed culinary ingredients

• Things from Group 1 used to cook: olive oil, butter, salt, sugar, vinegar.

Group 3: Processed foods (simple recipes)

• Group 1 + Group 2 using traditional methods: canned beans, cheese, pickles, simple bread (flour, water, yeast, salt), canned fish, jarred tomato sauce with simple ingredients.

Group 4: Ultra processed foods

• Industrial products with ingredients you wouldn’t cook with at home: artificial colors/flavors, preservatives, emulsifiers, gums, isolated proteins/starches, sugar substitutes, high fructose corn syrup, hydrogenated or inter-esterified oils.

• Common examples: flavored yogurt, protein bars with additives, sodas and energy drinks, many breakfast cereals, frozen meals, frozen pizza, snacks with long ingredient lists.

Quick spot check:

• More than 5–6 ingredients? Red flag.

• Can’t picture the ingredient in a home kitchen? Red flag.

• Look for additives like modified food starch, sucralose, acesulfame potassium, erythritol, soy protein isolate, cellulose gum/gel, “natural flavors,” dyes like Red 40 or Blue 1.

Why ultra processed foods are a big deal for diabetes

• They change how we eat. In a controlled inpatient study, people eating ultra processed foods ate about 508 extra calories per day—without trying. That’s roughly a pound of weight gain per week over time.

• They raise risk. A 2023 BMJ analysis found that every 10% increase in ultra processed foods was linked to a 15% higher risk of type 2 diabetes.

• They hit your brain. Sugar and “bliss point” engineering light up dopamine, driving cravings and overeating.

• They spike and crash. Pre-digested carbs and sugars are absorbed fast, leading to higher spikes, longer crashes, more hunger.

• They can inflame. Additives, certain fats, and low fiber patterns can drive inflammation and gut disruption, worsening insulin resistance.

Sugar vs high fructose corn syrup (HFCS): why it matters

How we got here:

• 1930s–1970s: Corn subsidies and sugar tariffs made HFCS cheap. It mixes easily, ships as a liquid, and doesn’t crystallize. By the 1980s, sodas switched from sugar to HFCS.

What it is:

• Cornstarch is enzymatically turned into glucose, then some glucose is converted to fructose (HFCS-42 or HFCS-55).

• Cane and beet sugar are mechanically extracted and crystallized—fewer steps.

Reality check:

• Americans still consume ~40 pounds of HFCS per person per year (down from ~60). That’s a lot of added sugar from processed foods and drinks.

Bottom line:

• Both sugar and HFCS drive high intake and blood sugar issues. HFCS made it cheaper and easier to add sugar to almost everything, especially processed foods.

Fats: seed oils, trans fats, and inter-esterified oils

• Trans fats were created to replace saturated fats but increased heart risk. Many were phased out.

• Inter-esterified oils were introduced to replace trans fats in ultra processed foods. They’re industrially altered and common in packaged foods.

• Seed oils (like soybean, corn) can oxidize at high heat in commercial fryers, creating harmful byproducts.

• “100% beef tallow fries” doesn’t make a fast-food meal healthy. It’s still fried, still paired with refined buns, processed meat, and sweet drinks. One swap doesn’t fix the whole pattern.

Processed meat: what to know

• “100% beef” can still include trimmings and emulsified parts shaped into patties. Processing methods matter.

• Past safety issues (like mad cow disease) led to reforms, but the system still optimizes for speed and profit, not your blood sugar.

• Practical tip: When you can, choose fresh cuts from a butcher or labeled ground beef with simple ingredients. Fewer steps, more control.

Labels and “health-washing”

• “Natural flavors” doesn’t mean much.

• “No Red 40” on a fruit snack doesn’t make it actual fruit.

• Long ingredient lists with additives = ultra processed foods, even if the front says “high protein,” “whole grain,” or “low sugar.”

How to get more wins with processed foods all around you

You don’t have to be perfect. You do need a plan.

Use the NOVA game:

• For one week, label your meals and snacks 1–4.

• Aim for more 1s and 2s, keep 3s simple, limit 4s.

Make swaps:

• Flavored yogurt → plain yogurt + berries + a drizzle of honey (optional).

• Sugary cereal → oats + nuts + fruit + cinnamon.

• Soda/energy drinks → sparkling water + lime, or unsweet iced tea.

• Protein bar with additives → boiled eggs, nuts, Greek yogurt, cheese + fruit.

• Jarred sauces with long labels → simple-ingredient sauces or make a quick one.

Add before you subtract:

• Add vegetables, beans, and protein to meals you already eat. More fiber and protein = better satiety, steadier blood sugar.

Plan for hunger:

• You will get hungry every 3–5 hours. Prep simple snacks and pack them. Don’t let “I’m starving” choose for you.

Shop the pattern:

• Shop the perimeter: produce, eggs, dairy, meat, frozen veggies, whole grains.

• Read ingredients on anything in the aisles. Short and simple wins.

Be label-smart:

• Five or fewer ingredients is a good rule of thumb.

• Watch for “ose,” “ate,” and “ide” endings and long additive lists.

Keep it realistic:

• If a fast option is the only option, pick the least processed version: bunless burger with side salad, rotisserie chicken + bagged salad, or deli turkey + fruit.

A working definition (simple and useful)

Ultra processed foods are industrial products made mostly from extracted substances and additives you wouldn’t cook with at home. They’re designed to be hyper-palatable, shelf stable, and easy to overeat. They often disrupt satiety, spike blood sugar, and raise metabolic risk.

Why this matters for type 2 diabetes

• More ultra processed foods → more cravings, more calories, more visceral fat, more inflammation → higher insulin resistance.

• More Group 1 and 2 foods → more nutrients and fiber, steadier energy, better satiety, and better blood sugar.

Your next step

• Track your meals for a week using NOVA 1–4.

• Swap one ultra processed item per day for a real-food alternative.

• Build a 5-minute snack kit: nuts, cheese, fruit, boiled eggs, plain yogurt cups.

• Prep one real-food protein and one veggie every few days for fast meals.

You don’t need perfection. You need awareness and a plan.

If this hit home, share it with someone who feels “out of control” around food. They’re not crazy—they’re living in an ultra processed world.

Want help making the shift—and moving toward real remission? Contact us at [email protected]. Real people. Real science. Real hope.

Take courage. You can do this. And we can help.

Disclaimer

The information in this blog post and podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.

Results vary from person to person. Examples, statistics, or studies are shared to educate, not to promise outcomes. Any discussion of medications, dosing, or side effects is general in nature and may not be appropriate for your specific situation. Do not ignore professional medical advice or delay seeking it because of something you read or heard here. If you think you are experiencing an emergency or severe side effects (such as persistent vomiting, severe diarrhea, signs of dehydration, allergic reaction, or symptoms of lactic acidosis), call your local emergency number or seek urgent care right away.

We strive for accuracy, but health information changes over time. We make no guarantees regarding completeness, timeliness, or suitability of the content and assume no liability for actions taken or not taken based on this material. Use of this content is at your own risk.

Links or references to third-party resources are provided for convenience and do not constitute endorsement. By reading, listening, or using this information, you agree to these terms and understand that you are responsible for your own health decisions in partnership with your licensed healthcare provider.